3 HSPU
6 Pistols
8 T2B

8 Rounds

Really need to work on my HSPU - I am close to getting comfortable in the set up...so need to practice a little more before the next WOD with these. This time did the scaled version (Pike push up)

"Deep Stretch" w/Jenn Usherr

30 minutes, on the minute

5 pull ups
10 push ups
15 squats

40 pasos de tijera, sentadillas, abdominales
400 m run

30 pasos de tijera, sentadillas, abdominales
400 m run

20 pasos de tijera, sentadillas, abdominales
400 m run

10 pasos de tijera, sentadillas, abdominales
400 m run

AMRAP in 15 minutes:

7 deadlifts 135 lbs.
11 HSPU w/ one ab mat

Rounds: 9 + 7 deadlifts and 10 HSPU

WOD:
3 Rounds for time:

50 Air Squats
7 Muscle Ups (Rx) or (modified-14 pull ups and 14 ring dips)
10 Hang Cleans (Rx 135)

Post WOD:
50 Sit ups as quickly as possible

Not quite rx'd, because I couldn't get all muscle ups (1 on round 1, 2 on r2, and 4 on r3). Given the exponential growth pattern, I guess I would've had them all if there had been a 4th round... Anyway, I did jumping MUs for the rest. Generally, I was very pleased with this though. I just need to work on kipping and stringing several of them together.

For Time:
100 M Row
50 Double Unders
200 M Row
40 Sit-ups
300 M Row
30 KB Swings (1.5 pd)
400 M Row
20 Dumbbell Push Jerks (45 lb)
500 M Row
10 Power Cleans (155 lb)

No Surprise, the double unders really slowed me down. I had to drop to 135 on the cleans too. Took me 5:30 minutes simply to do the cleans..ugh!

5 Rounds

5 KB Snatch Right arm

5 Goblet Squat

5 KB Snatch Left arm

200m run

WOD:
3 Rounds for time:

50 Air Squats
7 Muscle Ups (Rx)
10 Hang Cleans (Rx 135)

Post WOD:
50 Sit ups as quickly as possible

5 Rounds

5 KB Snatch Right arm

5 Goblet Squat

5 KB Snatch Left arm

200m run